Comparing Nutrients in 100 grams Boiled Spinach VS Canned Spinach

Macros Ratio

	Protein	Fat	Carbs
Boiled Spinach	41%	8%	51%
Canned Spinach	38%	15%	47%

Macro Nutrients

	Boiled Spinach	Canned Spinach	Recommended Dietary Allowance
Energy	0.79% 23kcal	0.79% 23kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	5.75% 0.092g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.1% 0.017g	0.19% 0.033g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.9% 3.75g	2.6% 3.4g	130g per day for Men 19-50 years
Sugars	0.59% 0.43g	0.55% 0.4g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	6.3% 2.4g	6.3% 2.4g	38g per day for Men 19-50 years
Protein	5.3% 2.97g	5% 2.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Spinach	Canned Spinach	Recommended Dietary Allowance
Vitamin A	58.2% 524μg	54.4% 490μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.9% 0.095mg	1.33% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.06% 0.49mg	2.43% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.9% 0.15mg	0.94% 0.047mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	36.5% 146μg	24.5% 98μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	11% 9.8mg	16% 14.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	14% 2.08mg	13% 1.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	411% 494μg	385% 462μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spinach	Canned Spinach	Recommended Dietary Allowance
Calcium	13.6% 136mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	0.95% 37.8μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	44.6% 3.57mg	28.8% 2.3mg	8mg per day for Men 19-50 years
Magnesium	20.7% 87mg	18% 76mg	420mg per day for Men 19-50 years
Manganese	40.7% 0.94mg	26% 0.6mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	8% 56mg	6.3% 44mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	10% 346mg	3400mg per day for Men 19-50 years
Selenium	2.73% 1.5μg	2.55% 1.4μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	21.5% 322mg	1500mg per day for Men 19-50 years
Zinc	6.9% 0.76mg	4.2% 0.46mg	11mg per day for Men 19-50 years
Water	2.47% 91g	2.5% 92g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Spinach vs Canned Spinach:

• Boiled and Drained Spinach has 5.9 times more Vitamin B1, 1.7 times more Vitamin B2, 1.3 times more Vitamin B3, 3.1 times more Vitamin B5, 2.4 times more Vitamin B6 and 1.5 times more Vitamin B9 than Canned Spinach, Solids with Salt.
• While Canned Spinach, Solids with Salt contain 1.5 times more Vitamin C than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach and Canned Spinach, Solids with Salt have similar amounts of Vitamin A, Vitamin E and Vitamin K per 100 g.
• Both Boiled and Drained Spinach as well as Canned Spinach, Solids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Spinach vs Canned Spinach:

• Boiled and Drained Spinach has 1.6 times more Iron, 1.6 times more Manganese, 1.3 times more Phosphorus, 1.3 times more Potassium and 1.7 times more Zinc than Canned Spinach, Solids with Salt.
• While Canned Spinach, Solids with Salt contain 4.6 times more Sodium than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach and Canned Spinach, Solids with Salt have similar amounts of Calcium, Copper, Magnesium, Selenium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Canned Spinach, Solids with Salt contain 1.9 times more Omega 3 than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach and Canned Spinach, Solids with Salt have similar amounts of Carbohydrate, Fiber and Protein per 100 g.
• Both Boiled and Drained Spinach as well as Canned Spinach, Solids with Salt have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.